Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

20 cm (300g)white bread

150 g (150g)green olives

150 g (150g)black olives

1 (3g)garlic cloves

1/4 cup (15g)fresh parsley leaves

1/4 cup (22g)oregano leaves

1 (119g)red capsicums

40 ml (49g)lemon juice

100 ml (86g)olive oil

1 to taste (3g)black pepper

140 g (140g)fresh mozzarella cheese

100 g (100g)baby rocket

150 g (150g)chopped tomatoes

Total

1 serving

Alanine (g)

0.8

n/a

0.1

0.0

0.0

0.1

0.0

n/a

0.0

n/a

1.0

n/a

0.0

2

0

Alcohol (g)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0.0

0.0

0

0

Arginine (g)

0.8

n/a

0.1

0.0

0.0

0.1

0.0

n/a

0.0

n/a

0.7

n/a

0.0

2

0

Ash (g)

6.1

6.8

3.3

0.0

0.3

1.7

0.6

0.1

0.0

n/a

4.6

1.4

0.8

26

3

Aspartic acid (g)

1.1

n/a

0.1

0.0

0.0

0.2

0.3

n/a

0.0

n/a

2.3

n/a

0.2

4

1

Caffeine (mg)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0.0

0.0

0

0

Calcium (mg)

453.0

78.0

132.0

5.4

20.7

350.1

8.3

2.9

0.9

n/a

708.2

160.0

15.0

1,935

242

Calories

798.0

217.5

172.5

4.5

5.4

58.1

36.9

10.7

763.8

n/a

420.7

25.0

27.0

2,540

318

Calories (kj)

3,339.0

913.5

721.5

18.7

22.7

242.7

153.5

44.4

3,195.9

n/a

1,758.6

105.0

111.0

10,626

1,328

Carbohydrates (g)

151.8

5.8

9.4

1.0

0.9

15.1

7.2

3.4

0.0

n/a

3.1

3.7

5.8

207

26

Cholesterol (mg)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

110.8

0.0

0.0

111

14

Copper (mg)

0.8

0.2

0.4

0.0

0.0

0.1

0.0

0.0

0.0

n/a

0.0

0.1

0.1

2

0

Cystine (g)

0.5

n/a

n/a

0.0

0.0

0.0

0.0

n/a

0.0

n/a

0.2

n/a

0.0

1

0

Dietary Fiber (g)

7.2

5.0

4.8

0.1

0.5

9.3

2.5

0.1

0.0

n/a

0.0

1.6

1.8

33

4

Folate (mcg)

333.0

4.5

0.0

0.1

22.8

52.0

54.7

9.8

0.0

n/a

9.8

97.0

22.5

606

76

Folate, DFE (mcg)

513.0

4.5

0.0

0.1

22.8

52.0

54.7

9.8

0.0

n/a

9.8

97.0

22.5

786

98

Folate, food (mcg)

75.0

4.5

0.0

0.1

22.8

52.0

54.7

9.8

0.0

n/a

9.8

97.0

22.5

348

44

Folic acid (mcg)

258.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0.0

0.0

258

32

Fructose (g)

5.5

n/a

n/a

n/a

n/a

0.2

2.7

0.5

n/a

n/a

0.2

n/a

2.1

11

1

Galactose (g)

0.0

n/a

n/a

n/a

n/a

0.0

0.0

0.0

n/a

n/a

0.2

n/a

0.0

0

0

Glucose (dextrose) (g)

4.1

n/a

n/a

n/a

n/a

0.4

2.3

0.5

n/a

n/a

0.8

n/a

1.9

10

1

Glutamic acid (g)

7.4

n/a

0.1

0.0

0.0

0.2

0.3

n/a

0.0

n/a

6.3

n/a

0.6

15

2

Glycine (g)

0.8

n/a

0.1

0.0

0.0

0.1

0.0

n/a

0.0

n/a

0.7

n/a

0.0

2

0

Histidine (g)

0.5

n/a

0.0

0.0

0.0

0.0

0.0

n/a

0.0

n/a

0.7

n/a

0.0

1

0

Hydroxyproline

n/a

n/a

n/a

n/a

n/a

0.0

n/a

n/a

n/a

n/a

n/a

n/a

n/a

0

0

Iron (mg)

11.2

0.7

5.0

0.1

0.9

8.1

0.5

0.0

0.5

n/a

0.6

1.5

0.4

29

4

Isoleucine (g)

0.9

n/a

0.0

0.0

0.0

0.1

0.0

n/a

0.0

n/a

1.6

n/a

0.0

3

0

Lactose (g)

0.0

n/a

n/a

n/a

n/a

0.0

0.0

0.0

n/a

n/a

0.1

n/a

0.0

0

0

Leucine (g)

1.6

n/a

0.1

0.0

0.0

0.2

0.0

n/a

0.0

n/a

2.6

n/a

0.0

5

1

Lysine (g)

0.6

n/a

0.0

0.0

0.0

0.1

0.0

n/a

0.0

n/a

1.4

n/a

0.0

2

0

Magnesium (mg)

69.0

16.5

6.0

0.8

7.5

59.2

14.3

2.9

0.0

n/a

28.0

47.0

16.5

268

33

Maltose (g)

3.3

n/a

n/a

n/a

n/a

0.0

0.0

0.0

n/a

n/a

0.1

n/a

0.0

3

0

Manganese (mg)

1.4

n/a

0.0

0.1

0.0

1.1

0.1

0.0

0.0

n/a

0.0

0.3

0.2

3

0

Methionine (g)

0.4

n/a

0.0

0.0

0.0

0.0

0.0

n/a

0.0

n/a

0.7

n/a

0.0

1

0

Monounsaturated Fat (g)

2.0

17.0

11.8

0.0

0.0

0.2

0.0

0.0

63.0

n/a

9.2

0.0

0.0

103

13

Niacin (mg)

13.2

0.4

0.1

0.0

0.2

1.0

1.2

0.0

0.0

n/a

0.1

0.3

0.9

17

2

Pantothenic acid (mg)

0.6

0.0

0.0

0.0

0.1

0.2

0.4

0.1

0.0

n/a

0.2

0.4

0.1

2

0

Phenylalanine (g)

1.1

n/a

0.0

0.0

0.0

0.1

0.1

n/a

0.0

n/a

1.4

n/a

0.0

3

0

Phosphorus (mg)

297.0

6.0

4.5

4.6

8.7

32.4

30.9

3.9

0.0

n/a

496.4

52.0

36.0

973

122

Phytosterols (mg)

0.0

n/a

n/a

n/a

0.8

44.5

n/a

n/a

190.9

n/a

n/a

n/a

10.5

247

31

Polyunsaturated Fat (g)

4.1

2.0

1.4

0.0

0.0

0.3

0.1

0.0

9.1

n/a

1.1

0.3

0.1

18

2

Potassium (mg)

300.0

63.0

12.0

12.0

83.1

276.2

251.1

50.3

0.9

n/a

106.6

369.0

355.5

1,880

235

Proline (g)

2.5

n/a

0.1

0.0

0.0

0.4

0.0

n/a

0.0

n/a

3.3

n/a

0.0

6

1

Protein (g)

22.9

1.5

1.3

0.2

0.4

2.0

1.2

0.2

0.0

n/a

31.1

2.6

1.3

65

8

Retinol (mcg)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

244.0

0.0

0.0

244

31

Riboflavin (mg)

1.0

0.0

0.0

0.0

0.0

0.1

0.1

0.0

0.0

n/a

0.4

0.1

0.0

2

0

Saturated Fat (g)

2.2

3.0

2.1

0.0

0.0

0.3

0.0

0.0

11.9

n/a

18.4

0.1

0.0

38

5

Selenium (mcg)

51.9

1.4

1.4

0.4

0.0

1.0

0.1

0.0

0.0

n/a

23.8

0.3

0.0

80

10

Serine (g)

1.1

n/a

0.0

0.0

0.0

0.1

0.1

n/a

0.0

n/a

1.0

n/a

0.0

2

0

Sodium (mg)

1,533.0

2,334.0

1,102.5

0.5

8.4

5.5

4.8

0.5

1.7

n/a

879.3

27.0

7.5

5,905

738

Starch (g)

121.8

n/a

n/a

n/a

n/a

n/a

0.0

0.0

n/a

n/a

n/a

n/a

0.0

122

15

Sucrose (g)

0.0

n/a

n/a

n/a

n/a

0.2

0.0

0.2

n/a

n/a

0.0

n/a

0.0

0

0

Sugar (g)

12.9

0.8

0.0

0.0

0.1

0.9

5.0

1.2

0.0

n/a

1.4

2.1

3.9

28

4

Theobromine (mg)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0.0

0.0

0

0

Thiamin (mg)

1.4

0.0

0.0

0.0

0.0

0.0

0.1

0.0

0.0

n/a

0.0

0.0

0.1

2

0

Threonine (g)

0.7

n/a

0.0

0.0

0.0

0.1

0.0

n/a

0.0

n/a

1.4

n/a

0.0

2

0

Tocopherol, alpha (mg)

0.7

5.7

2.5

0.0

0.1

4.0

1.9

0.1

12.4

n/a

0.3

0.4

0.8

29

4

Tocopherol, beta

n/a

0.0

0.0

n/a

0.0

0.0

0.1

n/a

0.1

n/a

n/a

n/a

0.0

0

0

Tocopherol, delta

n/a

0.0

0.0

n/a

0.0

0.2

0.0

n/a

0.0

n/a

n/a

n/a

0.0

0

0

Tocopherol, gamma

n/a

0.0

0.0

n/a

0.1

5.4

0.2

n/a

0.7

n/a

n/a

n/a

0.2

6

1

Total Fat (g)

9.9

23.0

16.0

0.0

0.1

0.9

0.4

0.1

86.4

n/a

31.3

0.7

0.3

169

21

Trans-monoenoic Fat

n/a

n/a

n/a

n/a

n/a

0.0

n/a

0.0

n/a

n/a

n/a

n/a

n/a

0

0

TransFatty acids

n/a

n/a

n/a

n/a

n/a

0.0

n/a

0.0

n/a

n/a

n/a

n/a

n/a

0

0

Tryptophan (g)

0.3

n/a

n/a

0.0

0.0

0.0

0.0

n/a

0.0

n/a

0.7

n/a

0.0

1

0

Tyrosine (g)

0.7

n/a

0.0

0.0

0.0

0.1

0.0

n/a

0.0

n/a

1.5

n/a

0.0

2

0

Valine (g)

1.0

n/a

0.1

0.0

0.0

0.1

0.0

n/a

0.0

n/a

1.9

n/a

0.0

3

0

Vitamin A, IU (IU)

0.0

589.5

604.5

0.3

1,263.6

372.9

3,725.9

2.9

0.0

n/a

948.0

2,373.0

1,249.5

11,130

1,391

Vitamin A, RAE (mcg)

0.0

30.0

30.0

0.0

63.2

18.6

186.8

0.0

0.0

n/a

251.0

119.0

63.0

762

95

Vitamin B-12 (mcg)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

3.2

0.0

0.0

3

0

Vitamin B-6 (mg)

0.3

0.0

0.0

0.0

0.0

0.2

0.3

0.0

0.0

n/a

0.1

0.1

0.1

1

0

Vitamin C (mg)

0.0

0.0

1.4

0.9

20.0

0.5

152.0

18.9

0.0

n/a

0.0

15.0

20.6

229

29

Vitamin D (IU)

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

n/a

22.4

0.0

0.0

22

3

Water (g)

109.3

112.9

120.0

1.8

13.2

2.2

109.7

45.0

0.0

n/a

70.1

91.7

141.8

818

102

Zinc (mg)

2.2

0.1

0.3

0.0

0.2

0.6

0.3

0.0

0.0

n/a

4.1

0.5

0.3

9

1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.